mmm, Chili!

I was just planning to make my usual weekly pot o' beans, and it turned into a great pot of chili.   I always start with Dr. Fuhrman's recommended GOMB ingredients (Greens, onions/garlic, mushrooms, beans).  The beans I need for protein, calories and lots of other great reasons; the others are great for fighting cancer, plus they add flavor and texture.  Then I thought, huh, I could just add some chili powder, tomatoes, corn, and make some chili!   I looked up some recipes and saw cumin and oregano listed, so I added some of that too (the second time I didn't and I preferred it without).

Ingredients
1 lb dried beans, or 2-3 cans   (pinto, kidney, a dark bean, or just about anything---I used a mixture from rancho gordo)
2 16-oz cans tomatoes, or 1 28-oz can
1-2 onions
2-4 cloves garlic
1 lb mushrooms, any type
1 bunch greens, e.g., kale, collards, mustard, etc.
2 cups sweet corn (1 bag frozen) (optional)
1-2 Tbsp chili powder, to taste
1 tsp oregano and cumin (optional, I prefer without)

Toppings (optional)
chopped cilantro, chives, ramps, scallions, anything like that
home-made soy yogurt

Soak the beans overnight, or do a quick soak (bring to boil, then let sit for an hour).   Cook the beans for about 3 hours.  After 1 hour you can add the onions, garlic and seasoning.  Depending on how well-cooked you want the greens, you can add them to the chili at your preferred time or cook them separately.  I prefer them pretty tender and well-cooked, so I cooked them in the pressure cooker, then added them to the chili and let them simmer there for another hour (admittedly I was motivated by a sore tooth, but I ended up really liking the tenderness of them cooked this way).  I added the mushrooms in the last hour.  I added the tomatoes and corn towards the end.  The tomatoes can interfere with the cooking of the beans and they are cooked already anyway.  The corn hardly needs any cooking, especially if you like it a little crunchy.  If you like it tender, add it earlier.

Here's 10 servings ready for the freezer.

Inspirations from this week

I managed to find motivation and inspirations from a lot of sources this week:

• I was reminded by Linda Spangle in her books (100 days of weightless, Life is Hard, Food is Easy) that Motivation is a choice.  And that reminded me of something Sarah Taylor said which is, motivation doesn't just come to you, you have to make it happen, every day.   So think "I'm going to do this!"  not, "I'll give it a try."  Of course, whatever it is you are planning, make sure it's realistic:  e.g., I'm going to ride my exercise bike 1 minute per day.  Hey, you gotta start somewhere!   And by the way, I think these Linda Spangler books are great.  I'm going through them with my good friend.  We are really enjoying connecting with each other through this venue.  We started just after Thanksgiving and it really helped me get through the holidays.  Even though I don't have much if any weight to lose, I have some emotional eating issues, for example in how I handle social situations and celebrations.  What I'm realizing is that I really do prefer my own food, so that makes those feelings of deprivation and being different fade away more and more.  This is a very positive development for me.
• In my meditation class, we watched a video by Mingyur Rinpoche, and one of his lines struck me in a lovely way:  "You can be happy anytime, anywhere, no matter what your circumstances."  That just makes me feel good--it's like he's giving me permission I didn't give myself!  And that got me thinking, don't wait until you reach your goals to be happy!   Because if you do, you might now know how to be happy then!   Not only that, if you can be happy now, it might make it easier to reach your goals!   So start learning now how to be happy.  
• From listening to my Buddhism lectures, I learned about the religious beliefs at the time of the Buddha and how reincarnation was not viewed as a good thing like we westerners might view it (regardless of if you believe it or not).   The end of suffering is the end of this cycle.  It gave me just a little more insight into the point of Buddhism and meditation.  I am a total newbie, but I can glimpse how letting go of both your past failures and accomplishments can be freeing.  I have to admit, it gives me stress to attach to either of those too strongly.  I see glimpses of how letting go of "I" could be a good thing.  I only have glimpses here and there but it's enough to keep me wanting to find out more.
• I worked hard this week at my job, one of my goals for this year.  So I'm off to a good start.  I think it's a good idea to have a passion other than your eating/exercise plan, a passion that really engages you.  It could be work or a hobby.  For me, when I first became vegan and nutritarian, that was my passion--there was so much to learn and I was loving all of it.  Now that I have learned it, it's time for me to find another passion.  Food/health/exercise is now a vehicle that allows me to perform my other passions.  Also, if you are wondering how to be happy (previous bullet), having something you really sink your teeth into is a great start.
• I'm listening to Rob Lowe's autobiography on audiobooks.  I listen to audiobooks while preparing food or exercising and saw this was highly rated, and thought it would be fun light listening.  Well, I see why it was highly rated as it is very interesting and entertaining, even while jogging on the treadmill, which is saying a lot (ha).  This week, I was inspired by his approach to his alcohol rehab.  He approached it with the same ambition and competitiveness that he previously approached his acting career, his partying, his friendships and conquests.   That is, he was going to be the best abstainer you've ever seen.  I like his hutzpah.   

What motivated or inspired you this week?   If the answer is not much, well, there's always next week!

While doing food prep...

I spend a lot more time in the kitchen since adopting this healthy eating plan.  To entertain myself I've been enjoying listening to audiobooks.  I've really enjoy this.   More recently I found something else that is fun.  I've been getting these catalogs from this company Great Courses for years (not sure why).  I've never considered buying them because the prices are usually several hundred dollars.  But they are having a 70% off sale right now so I peeked in the catalog to see what's offered.  I ordered three courses:  Buddhism, old testament and new testament.  I've been interested in all three for a while and figured I'd never make the time to read about them so this will be fun to listen to the lectures.  I started the Buddhism course and am enjoying it.

Bucket o' veggies

Sorry the picture is out of focus.  I made a bunch of cooked veggies for the week.  I filled two large pressure cookers full of veggies.  They cooked down, but this is a large bowl too.  These veggies fit into 6 2-cup containers and went into the freezer.  They taste quite good.  Here's what I put into pot #1:  eggplant, broccoli, cauliflower, yellow zucchini, green zucchini, red bell pepper.  In pot #2 went an onion, a bunch of collard greens, and mushrooms, topped with some dried herbs du province and fines herbs.  After they cooked up, I added 2 16-oz cans of tomatoes.  The tomatoes came from the garden and that contributed a lot to the delicious taste.  The collards were just a bit bitter so I added some lemon juice.  I was surprised how good the final result tastes.  I guessed well what veggies and herbs to use.  The only problem is I tend to overcook veggies in the pressure cooker.  Well, the greens pot was just right.  Next time I will use a lower setting for the veggies pot.   I drank the broth leftover from the tomato jars and steaming to reclaim the vitamins lost in the water.   It was good.  I look at it like drinking a rich cup of tea.

I also prepped beans which I'll cook tomorrow.  I juiced a 5 lb bag of carrots (about 36 oz) and am soaking a lb of beans overnight in this juice (in the refrigerator).  Tomorrow I'll make a pot of collards, onions and mushrooms, and add those to the beans after the beans cook.  I'll divide into bowls to freeze for next week.  Then I just need to make a salad every day.

This is pretty much my standard meal plan.  I'm following an easy guideline, Dr. Fuhrman's GOMBBS acronym:  Greens, Onions, Mushrooms, Beans, and Seeds/nuts (in the salad).   The extra B is for berries which I eat a few times a week.  I add other fruit to my salads this time of year:  apple, orange, pomegranate seeds.  It's the same as the post I wrote here, without the asian pear.  I might have a small bowl of frozen cherries and mangos for dessert when I get home from work.

mango-cherry ice cream

Today I was messing around with desserts.  I confirmed once again that I am the worst baker in the world!  I was trying out a "chickpea blondie" recipe that someone posted on the Fuhrman forums.  It was okay but, well, I didn't follow the instructions exactly (this is why I'm the worst baker in the world), and it was dry and just not my favorite treat.  Then I tried my own variation which was 10 times worse.  This had cherries and pinto beans and walnuts and dates.  It was a purple gooey glob of so-so.   so a few hours later I saw those dates lying around and I can't resist a good date (which is why I don't buy them very often!).  So I thought, oh, why not some old fashioned ice cream.  Now this turned out good!  I didn't measure anything so I'm just guessing below:

Ingredients:
juice of one orange
1 medjool date
1 cup frozen sweet cherries
1 cup frozen mango (vary ratio of mangos and cherries to your preferences)
a few walnut pieces (1/2 oz at most)

blend the date and walnuts and orange juice in a high-speed blender.  Add the cherries and mangos; blend until smooth, or not if you want it chunky.     Serves 2.

Nutrition and Depression

This video by Neil Nedley was very interesting.  He listed the typical nutritional deficiencies that can contribute to depression.  He also argued for a plant-based diet in the process.  I'm not going to list those arguments but I encourage you to watch the video if you are interested.  I'm just going to list some of the nutritional deficiencies that can cause depression for future reference for myself:

• Tryptophan, an amino acid.  He also mentioned tyrosine another amino acid.  You can find this in sesame seeds, almonds, walnuts, tofu, black eyed peas, and more.  Meat has tryptophan too but you need carbs for it to absorb, so don't go on a high-meat, low-carb diet!
• omega-3.  best source is seaweed or a supplement.  Fish are too contaminated with mercury.  Flaxseed and walnuts can be converted to omega-3 but not everyone's body does this conversion.
• folate, thiamine, very abundant in my veggie-based diet
• iron.  good sources are avocado, green peas, mangos.  Yea, I love all those things!
• B12.  take a supplement!

He also recommends bright light therapy.  

High cholesterol contributes to depression.  The most harmful cholesterol is that exposed to air (it oxidizes).  The most harmful foods as a result are:  custards and ice creams, pancake mixes (!), parmesan cheese, and lard.  Why pancake mix?  It usually contains dried egg whites which are ground up, so as exposed to the air as you can get.  Parmesan cheese is ground up.  ice cream I guess is exposed in the stirring process?  same with lard creation?   Vegan ice creams, while not healthy, are not nearly as harmful as the animal product.  Interesting, huh?

Year-end Reflections

Here are ome things I learned in 2011

1)  I learned a few things about my job.  One is that I can get away with goofing off at work, but I don’t feel good about it when the day is done.  The other is related and has has to do with my attitude towards my low self-esteem.  Sometimes I think I’m not good enough to be pursuing my profession and that I’m no longer relevant and I should free up the space/funding for a younger person (yes, all dumb thoughts but fairly common in my competitive field).  I decided that whatever I think of myself, I should still try to do the best I can, because I feel a lot better about myself after a good day’s work, than after a day of goofing off at work.  So my plan for 2012 is to be the best astronomer I can be.  And if I’m irrelevant after that, then I will happily pursue something else.

2)  I had my own version of a happiness project (the name of a popular book, which I am reading now too).  I read several “positive psychology” and meditation books in the spring and summer.  I’ve posted about some of these here.  The meditation books were by Mingyur Rinpoche.  He is the first meditation author that got through my dense brain in a way I could understand.  I’d previously learned the concept of mindfulness but I didn’t learn to meditate.  Whenever I tried it, I got bored within a minute, and wanted to do something else, and quit.   Two things got me going on finally starting a practice: First, I learned from Mingyur Rinpoche’s books that meditation is simply learning to being aware of your thoughts.  You don’t have to empty your mind or reach nirvana, you just have to watch the thoughts go by, and when you forget and then notice it, you say, oops, and the more you say oops, the more you are aware.  One advantage I noticed about meditation is that you start to see fallacies in your thinking, for example, negative thoughts about yourself.   The second thing that got me going in my practice was that a tergar practice community started up this Fall in my town with meetings once a week right across the street from my office!   This tergar community is based on Mingyur Rinpoche’s teachings, the same guy whose books I had just read!  I think I felt so lucky about this that I jumped in with both feet.  I worked on daily meditation and eventually found I can consistently do a 20 minute practice right after I get up in the morning.  I worked up to that, starting with 2-3 minute practices.   I’m very happy with my adventure into meditation and I plan to continue this in 2012.  Even though I still feel like a novice, I can see that it has helped me a LOT already.  Our next class module is about meditating on loving kindness.  How awesome does that sound?

3)  I had the best holiday season ever.  On the outside, it was no different than any other.   But on the inside I had a completely different attitude than before.  I cherished my time with friends and family.  I adored our tree full of ornaments from friends, family, vacations, full of memories.  I considered our tree a piece of art.  I enjoyed listening to Christmas music.  Contrast that with my cynical attitudes from previous years:  I endured my family time; I viewed the decorating and shopping as dumb chores forced on me by society to boost the economy;  I viewed the whole season as something to get through and then get back to my life.  What a difference an attitude makes!

4)  I learned something about emotional eating.  I learned what we all already know:  I feel worse when I eat the wrong things and overeat for emotional reasons, than when I don’t.  Easy to say, hard to change.  But worth trying because each time you succeed, it gets easier next time.  I also learned that for me, making certain foods forbidden is a bad idea.  Even Dr. Fuhrman says in his books that nothing is forbidden.   I have a goal to go 12 weeks without eating sugar or refined grains because that is the time it typically takes to break a food addiction according to Dr. Fuhrman.  But it’s just a goal.  I told myself I can have an occasional treat, as long as it’s with the Eat to Live parameters, that is, under 5-10% of total calories.  I figure the really unhealthy stuff should be well under 5% of calories.  I’ve been doing this long enough that a once-a-month treat is enough to satisfy me.  The funny thing is, since it’s not forbidden, it loses a lot of its appeal, or maybe the downside becomes more apparent:  e.g., the cookies I usually crave are actually kind of dry and not all that tasty, etc.  I’m about 5 weeks into this 12-week abstinence goal, and don’t have cravings, but even during this time, nothing is forbidden.  If I really want a cookie, I can have one.  This was an important insight for me.  I’m hoping in 2012, that not just my eating, but my behaviors and attitudes toward eating will be measured and healthy.

I hope we all have a happy and healthy 2012!